6/20

MONDAY

HXBXplus

Warm Up
400m Run
*Nasal breathing only
Followed by...
Two Rounds of:
10 Empty BB GM's
10 Cossack Squats

A. In a 20 min Window:
Establist a 1-RM...
Front Squat

B. Three Rounds for Time:
400m Run
8 Front Squats
*Barbell taken from ground. Load should be between 70% of 1-RM

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Burpees
2) Inchworms
3) Cobra Pose

A. In a 12 min Window:
Front Squat x 6
*build as comfortable

B. "Tag"
In a 25 min Window:
1000m Run (Buy-In)
*split up in 200m intervals
10 Cal Row
10 Burpee Box Jumps
10 Cal Row
10 KB Swings

6/18

SATURDAY

HXBXplus

Warm Up
Three Sets of:
Row x :90 sec
Goblet Squats x 10

*Allow 4 min to Set Up Part A

A. Three Sets for Max Reps:
3 min of Cal Row
2 min of Alt. DB Snatches (50/35lbs)
1 min of DB Goblet Squats
-1 min rest-
*Continous 20 min clock (only two 1 min rest needed)

HXBX

Warm Up
EMOM x 9
:40 on/:20 off
1) Row
2) Plate G2O
3) Foam Roll Out

A. "Tag"
In a 30 min Window:
50 Burpee Box Jumps
50 KB Swings
50 Cal Row
50 Cal Bike
*Members can split up reps however they'd like

6/17

FRIDAY

HXBXplus

Warm Up
Two Sets of:
Single DB Rom. DL x 10
SA DB Hang Power Clean x 5
(each arm)
SA Push Press x 5
(each arm)

A. "20.1"
Ten Rounds For Time:
8 Ground to OH (95/65lbs)
10 Bar-Facing Burpees
*15 min TIME CAP

B. Three Sets of:
Barbell Hip Thrust x 8
Hollow Hold x :30 sec

HXBX

Warm Up
200m Run
Followed by...
Tabata x 4
1) Plank to Pike
2) HR Push-Ups

A. In a 15 min Window:
4 x 8
Strict Press
DB Shoulder Fly's
DB Shrugs

B. "Capture the Flag"
In a 20 min Window:
Six Rounds of (Buy-In):
15 DB Push Press
30 DU's or 60 SU's
directly into...
Max Meter Run in remaining time
*complete run in 200m Intervals

6/16

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 4
1) Banded GM's
2) Air Squats

*Allow 10 minutes to Warm Up Part A

A. EMOM x 5
Front Squat x 1 @ 90% of 1RM

B. For Time:
42 Wall Balls (20/14lbs)
21 Toes to Bar
30 Wall Balls
15 Toes to Bar
18 Wall Balls
9 Toes to Bar

HXBX

Warm Up
Tabata x 9
1) DB Rom. DL's (ight)
2) Inchworms
3) Plank

A. In a 12 min Window:
Deadlift x 5
*build as comfortable
directly into...
Six Rounds:
:20 on/:15 off
1) Flutter Kicks
2) Scissor Kicks
3) SL Sit-Ups

B. "Partner Frenzy"
Every 3 min, for 18 min:
2:30 on/:30 off

1) Row

2) AMRAP:
5 DB/BB Deadlifts
10 DB/BB Clean & Jerk's

6/15

WEDNESDAY

HXBXplus

Warm Up
EMOM x 9
:40 on/:20 off
1) Bike
2) Handstand Hold
3) Box Jumps

*Allow 5 min to Set Up Part A

A. Every :90 sec, for 30 min for Max Reps:
(4 total sets/20 intervals)
:60 on/:30 off
1) Strict HSPU's
2) Banded OH Tricep Ext.
3) Box Jump Overs (24"/20")
4) Strict Pull-Ups
5) Cal Bike
*For One Score of Max Reps

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Inchworms
2) HR Push-Ups
3) Air Squats

A. In a 12 min Window:
Four Sets of:
Bench Press x 8
Box Dips x 12

B. "Tag"
In a 25 min Window:
6 Dballs over Shoulder
8 Cal Bike
10 KB Swings
12 Wall Balls
200m Run

6/14

TUESDAY

HXBXplus

Warm Up
Two Sets of:
250m Row
5 Burpee Broad Jumps
directly into...
One Round of:
w/ an empty BB...
Hang Power Snatch x 3
Hang Squat Snatch x 3
Power Snatch x 3
Squat Snatch x 3

*Allow 5 min to Warm Up Part A

A. Every :90 sec, for 8 Sets:
Hang Snatch
+
Snatch
*Build to a heavy for the day

B. For Time:
1000m Row
100 DU's or 200 SU's
60/45 Cal Bike

HXBX

Warm Up
Tabata x 6
1) Scap Push-Ups
2) High Knees
3) Butt Kickers

A. 4 x 8
Rev. Grip Bent Over Row
DB Curls
(slow descent)
directly into...
Six Rounds:
:20 on/:15 off
1) SL V-Ups
2) Bicycles
3) Hollow Hold

B. "King of the Hill"
In a 16 min Window:
8 Devils Press
16 Alt. DB Snatches
24 Cals (MC)

6/13

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) Burpees
2) Air Squats
3) Static Hang

A. Two Sets of:
Scap Pull-Ups x 5
Plank Shoulder Taps x 10
Mountain Climbers x 20

B. "Cindy"
20 min AMRAP:
5 Pull-Ups
10 Push-Ups
15 Air Squats

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Banded GM's
2) Burpees
3) Plank to Pike

A. In a 12 min Window:
Front Squat x 5
*build as comfortable

B. "Tag"
In a 20 min Window:
100m Run
6 Pull-Ups
10 Box Jumps
100m Run
6 Lat. Burpees over Bar
10 Deadlifts

6/11

SATURDAY

HXBXplus

Warm Up
Two Sets of:
KB Suitcase DL x 5
(each arm)
KB Suitcase Carry x 50ft
(each arm)

A. EMOM x 15
1) 12 Power Snatches (95/65lbs)
2) 12 Toes to Bar
3) 12 Single DB Step Overs (24"/20")
4) 12 Strict Press (95/65lbs)
5) 20 Air Squats

B. Two Rounds for Time:
15 Power Snatches (95/65lbs)
15 Toes to Bar
15 Single DB Step Overs (24"/20")
15 Strict Press (95/65lbs)
20 Air Squats

HXBX

Warm Up
Two Rounds:
:60 on/:20 off
1) Bike
2) Row

A. EMOM x 6
:40 on/:20 off
1) Banded Tricep Ext.
2) Empty BB Curls

B. "Tag"
In a 30 min Window:
1000m Row
100 Alt. DB Snatches
1000m Run
*Members can split up reps however they would like

6/10

FRIDAY

HXBXplus

Warm Up
EMOM x 6
:40 on/:20 off
1) Supinated Static Hang
(Rev. Grip)
2) Handstand Hold
3) KB Swings (light)

A. 20 min AMRAP:
2 Ring Muscle Ups
(or 8 Dips)
4 Strict HSPU's
(or 10 Pike Push-Ups)
8 KB Swings (32/24kg)

B. Three Sets of:
Single-Leg Hip Bridge x 12 (each leg)
Hollow Hold x 40 sec

HXBX

Warm Up
EMOM x 6:
:40 sec on/:20 sec off
1) Air Squats
2) Row
3) Banded GM's

*Allow 4 min to Warm Up Part A

A. Every :90 sec, for 5 Sets:
Deadlifts x 8
*Build as comfortable

B. "Tag"
In a 20 min Window:
10 Squat Cleans
10 Cal Row
10 Lat. Burpees over Bar
10 Deadlifts

6/9

THURSDAY

HXBXplus

Warm Up
Bike x 3 min
*Nasal breathing only
Followed by...
Tabata x 6
1) Box Jumps
2) HR Push-Ups
3) Air Squats

A. EMOM x 30
1) 10/7 Cal Bike
2) 20 Wall Balls (20/14lbs)
3) 15 Push-Ups
4) 15 Box Jump Overs (24"/20")
5) Rest

HXBX

Warm Up
Two Sets of:
:60 on/:20 off
1) Bike
2) Row
Followed by...
Tabata x 6
1) Scap Push-Ups
2) Inchworms

A. 3 x 8:
DB/KB Bent Over Row
DB Reverse Fly's
DB/KB Shrugs
directly into...
Six Rounds:
:20 on/:15 off
1) Single Leg V-Ups
2) Bicycles
3) Flutter Kicks

B. "Level Up"
In a 9 min Window:
200m Run
10 Box Jump Overs
*add 5 Box Jump Overs
-rest 3 min-
In a 9 min Window:
250m Row
10 SL Sit-Ups
*add 5 to Staight Legged Sit-Ups

6/8

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) High Knees
2) Burpees
3) Static Hang

A. Every 8 min, for 4 Sets:
800m Run
10 Pull-Ups
10 Power Cleans (155/115lbs)

HXBX

Warm Up
10 Cals (MC)
Followed by...
Two Rounds:
200m Run
Inchworms x 5

A. Three Sets of:
Strict Press x 8
DB Shoulder Fly's x 10
Banded Pull-Aparts x 12

B. "EMOM Mania"
EMOM x 20
:40 on/:20 off
1) Row
2) Wall Balls
3) Row
4) DB Thrusters

6/7

TUESDAY

HXBXplus

Warm Up
Two Sets of:
Row x :90 sec
Goblet Squat x 10
Row x :90 sec
SA Thruster x 8 (each arm)

*Allow 6-8 min to Warm Up Part A

A. Six Sets of:
Front Squat x 2.1 @ 85+% of 1-RM
*Perform 2 reps, rack bar and rest 10 sec, then finish with one single

B. Every 4 min, for 3 Sets:
500/400m Row
15 Thrusters (115/75lbs)
*Record all 3 times

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Inchworms
2) HR Push-Ups
3) Cobra Pose

A. 4 x 8
Close Grip Bench Press
Tempo Push-Ups @31X1
directly into...
Every :90 sec, for 6 min:
1) Hollow Hold Pulses x :60 sec
2) Plank x :60 sec

B. "King of the Hill"
20 min AMRAP
20 Push-Ups
20 Alt. DB Snatches
20 Cals (MC)

6/6

MONDAY

HXBXplus

Warm Up
Two Sets of:
50 SU's
SA DB Push Press x 5
(each arm)
OH DB Carry x 50 ft
(each arm)

*Allow 6 min to Warm Up Part A

A. Every :90 sec, for 10 Sets:
Split Jerk
1) 2 @ 65%
2) 2 @ 70%
3) 2 @ 75%
4) 2 @ 80%
5) 1 @ 85%
6) 1 @ 90%
7) 1 @ 94%
8) 1 @ 98%
9) 1 @ 101+%
10) 1 @ 101+%

B. 10 min AMRAP:
30 DU's or 60 SU's
10 Toes to Bar
10 DB Floor Bench Press (50/35lbs)
HXBX

Warm Up
200m Run
Followed by...
2 Rounds:
Air Squats x 10
BW Lunges x 10

A. EMOM x 6
:35 on/:25 off
1) DB Rom. DL's
2) KB Rev. Lunges
3) BB Back Squats (light)

B. "Tag"
In a 25 min Window:
100 Cal Bike (Buy-In)
*150 total split between pair
directly into...
AMRAP:
8 Burpees to a Plate
12 Box Jumps
8 KB Goblet Front Squats
12 SA KB Thrusters
(6 each)

6/4

SATURDAY

HXBXplus

Warm Up
One Round of:
400m Run
10 Scap Pull-Ups

*6 min to Warm Up/Set Up for Part A

A. Five Rounds for Time:
In teams of 2...
400m Run (together)
20 Deadlifts (225/155lbs)
30 Pull-Ups
*10 DL's each, 15 Pull-Ups each

HXBX

Warm Up
200m Run
directly into...
4 min AMRAP:
5 Inchworms
10 Scap Push-Ups
15 Air Squats

B. "Tag"
35 min AMRAP:
3000m Row (Buy-In)
directly into...
AMRAP:
You Go, I Go Fashion
10 BB/DB Hang Squat Cleans
8 Push Press
10 Wall Balls
8 Pull-Ups

6/3

FRIDAY

HXBXplus

Warm Up
Two Sets of:
250m Row
SA DB Thruster x 5 (each arm)

A. Three Sets of:
Front-Racked BB Split Squats x 5 (each)
DB Rom. Deadlifts x 5
(w/ 6 sec descent)

B. For Time:
1000m Row
50 Thrusters (95/65lbs)

HXBX

Warm Up
200m Run
directly into...
Tabata x 6
1) Burpees
2) Plank to Pike
3) Alt. Lunges

A. Two Rounds:
3 min AMRAP:
4 Goblet Hold Lunges
8 Air Squats
12 Jumping Lunges
-2 min rest between-

B. "Tag"
In a 25 min Window:
9 DB Thrusters
100m Run
9 Box Jumps
10 Alt DB Snatches
9 Burpees
10 Cal Bike
*Pair of DB's needed for Thrusters, Members can have a 3rd DB if needed for heavier snatches

6/2

THURSDAY

HXBXplus

Warm Up
Tabata x 6
1) Burpees
2) Air Squats
3) Plank to Pike
Followed by...
One Round of:
w/ an empty BB...
Hang Power Snatch x 5
Power Snatch x 5
OH Squat x 5

A. Every 2 min, for 6 Sets:
Hang Power Snatch
+
Power Snatch
+
2 OH Squats
*Similar to last week, focus on stability and balanced weight distribution through feet

B. Three Rounds for Time:
10 Squat Snatches (135/95lbs)
15 Toes to Bar

HXBX

Warm Up
Tabata x 9
1) Burpees
2) KB Swings (light)
3) HR Push-Ups

A. In a 12 min Window:
Bench Press x 5
*2 sec pause at bottom

B. "Partner Frenzy"
Every 4 min, for 6 Rounds
3 min on/1 min off

1) Row or Bike

2) AMRAP:
6 DB Hang Clean & Jerks
12 Box Jump Overs

6/1

WEDNESDAY

HXBXplus

Warm Up
Two Sets of:
100m Run
100m Row
1 Wall Walk

*Allow 5 min to prepare for Part A

A. Four Rounds of:
Against an 8 min clock...
400m Run
4 Wall Walks
400m Run
Max Cal Row in remaining time
-rest 2 min between-
*Score is total # of Calories on Row

HXBX

Warm Up
200m Run
directly into...
2 min AMRAP:
5 Inchworms
10 Plank to Pike
20 Shoulder Taps

A. EMOM x 9
:35 on/:25 off
1) Rev. Grip Bent Over Row
2) DB Rev. Fly's
3) Static Hang
*accumulate as much working time in :35 sec window as possible
directly into...
Three Rounds of:
:40 on/:20 off
Medball Partner Tosses

B. "King of the Hil"
In an 18 min Window:
500m Row
25 Wall Balls

5/31

TUESDAY

HXBXplus

Warm Up
Bike x 3 min
*Nasal breathing only
Followed by...
Two Sets of:
w/ an empty BB...
Behind the Neck Press x 5
Strict Press x 5
Push Press x 5
Push Jerk x 5

*Allow 5 min to Warm Up for Part A

A. Every :90 sec, for 8 Sets:
Push Jerk x 1
*Start at 60% of 1-RM and build to a heavy

B. Every 9 min, for 2 Sets:
For Max Reps:
3 min Cal Bike
2 min Strict HSPU's
1 min of Burpees to Bar
3 min rest
*2 total scores of Max Reps

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Banded GM's
2) Burpees
3) BW Rev. Lunges

A. In a 12 min Window:
Back Squat x 5
*2 sec pause at bottom

B. "Tag"
In a 20 min Window:
15 DB Deadlifts
15 Cal Bike
15 DB Step-Ups
200m Run

HXBX / HXBXplus

Warm Up

200m Run

Tabata x 9

1) Scap Pull-Ups

2) HR Push-Ups

3) Rev. Lunges

MURPH

RX
With a 20/14lb weight vest
Unpartitioned

For time:

1 Mile Run
100 Pullups
200 Pushups
300 Air Squats
1 Mile Run

Scaled
No Weight Vest
Partition as Needed

For time:

1 Mile Run

10 Rounds of:
10 Pullups
20 Pushups
30 Air Squats

1 Mile Run

5/28

SATURDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) Cossack Squats
2) Handstand Hold
3) Static Hang

A. Three Rounds for Time:
1000m Row
800m Run
40 Alt. Pistols
20 Chest-to-Bars
10 HSPU's
*Pistol modification = Cossack Squats

HXBX

Warm Up
Two Rounds:
1) Bike/SkiErg x :60 sec
2) Row x :60 sec

A. EMOM x 6:
:40 on/:20 off
1) Banded Tricep Ext.
2) Empty BB Curls

B. "Tag"
In a 30 min Window:
1000m Row or SkiErg
100 Wall Balls
100 DB Clean & Jerks
*Members can split up reps however they would like